How to reduce triglycerides naturally

We must modify our food, giving priority to the intake of monounsaturated olive oil or oily fish fatty acids and avoid processed sugars and fast food
Cómo reducir los triglicéridos de forma natural
It is a type of fat that comes from foods of animal origin, to a large extent. Normal values of like Max 150 mg /dl and if it is 200 mg /dl already has problems of triglycerides. There are steps to take that it is necessary to carry them out immediately in order to reduce these levels, thus protecting the health of our body. In this article you will learn how to reduce triglycerides naturally.

Instructions and tips to reduce triglycerides

Very high levels of triglycerides and cholesterol in blood put at risk the health of the heart, but also cause other disorders. The first change undoubtedly is the power. Increase the consumption of fiber as oats or whole grain cereals serves to reabsorb the fat. In addition, some vegetables like broccoli and spinach fruits such as Apple and the Orange are very good allies.
It reduces or directly prevents the consumption of bread, pasta, salty snacks, pastries, cakes, fried and alcohol, that do not provide benefits to your health and at the same time increase the amount of lipids in your blood. You can replace them with healthier food or whole-grain products.
Another food group that you should stay away are processed sugars. Choose stevia instead of refined sugar to sweeten, you prefer soft drinks or juices diet (better still if you choose water or juices), opt for fresh fruit instead of sweets or desserts industrial, choose pure chocolate that you get (from 70% cocoa).
Opt for dairy skimmed or nonfat, either milk, cheese, yogurt or butter. For seasoning or garnish your salads and preparations opt for olive oil, which is more healthy and delicious and you won't need to add mayonnaise, for example. You always eat lean meat and avoid products that have much fat as fast food.
In relation to the sausages, they are one of the main enemies of health in this battle against the triglycerides. Eat Turkey or lean ham, leaving salamis, sausages, etc for special occasions. If you're eating sausages, better than Turkey or chicken and low in salt.
Eat more amount of monounsaturated fatty acids, in addition to olive oil, is present in the so-called "Blue fish" such as mackerel, sardines, tuna, salmon, mackerel, fish sword or anchovies and nuts, as well as the colza oil, all full of Omega 3 fatty acids.
Keep in mind that not always the people who have problems of triglycerides are fat or obese, but it is also necessary to control the diet. He is recommended to cook to barbecued or grilled, also steaming or boiling food, if it is that not can consume raw (ideally), avoid stews and fried foods, also already processed, breaded and frozen products. Remove the visible fat from meat and chicken never eat it or cook with the skin.
The intake of alcoholic beverages is not recommended, except for a small glass of red wine in food that is good for cardiovascular health. If you smoke, about letting this Vice, which will result in good changes in your body at a general level.
In the field of natural remedies to remove excess triglycerides in the blood, you can eat a clove of garlic every day, thanks to all its benefits and properties, which maintain the fats in a balanced level. Another home "trick" is to mix two tablespoons of oats in a glass of water and let stand overnight. The next morning drink water, so that the fat is reabsorbed and regules also cholesterol. An infusion of Mandarin or boiled orange peel can also be very beneficial in these cases.
Do not forget to drink a lot of water daily. If you don't have this habit, there are even mobile applications (apps) that allow you to "remember" eat your glasses recommended (2 litres in winter and 3 litres in the summer).
For its part, is necessary to regulate calories, therefore, a good visit to the nutritionist is not to bad, especially if you have weight or obesity problems. Women should consume a maximum 1200 calories a day and men no more than 1800. Eat smaller portions and not fill the dish, avoid eating snacks before sleep and opt for healthy snacks between main meals.
Moderate exercise is an important part of the treatment to reduce triglycerides. Can start with a light walk three times a week and gradually increase the amount of time and frequency of your chord activity you you begin to feel better. With 20 to 30 minutes each time it is OK. But you should also add some variety to the routine, such as riding a bicycle (if fixed), go up the stairs instead of using the elevator, dance, cleaning the House with energy, mowing the lawn, wash the car, etc.
And finally, as mentioned previously, you stop smoking. While it is true that tobacco does not generate triglycerides and cholesterol in the blood, it is proven that someone who has this vice is made more difficult to reduce your problem. In addition, it will cost you to exercise. If you stop smoking you'll get to change an effect rather than positive throughout your body, especially in the heart, lungs and even the skin.
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